Calories Burned Pull-Ups
Calculate how many calories you burn during pull-ups. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 8.
Pull-Ups Calorie Calculator
Pull-Ups for 30 minutes
290 kcal
MET 8 · 73 kg · 581 kcal/hour
Calories Burned by Duration (Pull-Ups)
How many calories you burn during pull-ups at different durations, based on your current weight of 160 lbs.
Calories Burned Pull-Ups by Body Weight
The table below shows estimated calories burned during pull-ups for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 218 kcal | 435 kcal |
| 140 lbs (64 kg) | 254 kcal | 508 kcal |
| 160 lbs (73 kg) | 290 kcal | 581 kcal |
| 180 lbs (82 kg) | 327 kcal | 653 kcal |
| 200 lbs (91 kg) | 363 kcal | 726 kcal |
| 220 lbs (100 kg) | 399 kcal | 798 kcal |
| 250 lbs (113 kg) | 454 kcal | 907 kcal |
What 290 Calories Looks Like in Food
After 30 minutes of pull-ups, you would have burned the equivalent of:
3.7x Egg
78 cal each
3.1x Apple
95 cal each
2.8x Banana
105 cal each
2.3x Glass of Wine
125 cal each
2.1x Can of Soda
140 cal each
1.4x Bowl of Rice
206 cal each
About Pull-Ups and Calorie Burn
Pull-ups are a challenging bodyweight exercise where you hang from a bar and pull yourself up until your chin clears the bar. They are considered the gold standard for upper body pulling strength, primarily targeting the latissimus dorsi (lats) while engaging the biceps, forearms, and core. Pull-ups require lifting your entire body weight, making them one of the most demanding bodyweight exercises. They build a strong, V-shaped back and develop grip strength that carries over to many sports and activities.
Understanding the MET Value
Pull-Ups has a MET (Metabolic Equivalent of Task) value of 8. This means pull-ups burns 8 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing pull-ups for 1 hour would burn approximately 560 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Pull-Ups Calorie Burn
- Start with dead hangs and negative pull-ups if you cannot do a full rep yet
- Engage your lats by imagining pulling your elbows down to your hips
- Avoid swinging or kipping — use strict form for maximum muscle engagement
- Try different grip widths and orientations (overhand, underhand, neutral) for variety
- Aim to add one more rep per week for progressive overload with bodyweight
Muscles Worked During Pull-Ups
Category
Strength
Intensity
High
MET Value
8
Equipment
Pull-Up Bar
How We Calculate Calories Burned During Pull-Ups
Our pull-ups calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For pull-ups with a MET value of 8, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do pull-ups for 30 minutes (0.5 hours), you would burn approximately 290 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 8 for pull-ups represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Pull-Ups vs. Other Activities
See how pull-ups compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
Circuit Training
MET 8 · High · Strength
~290 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does pull-ups burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 290 calories during 30 minutes of pull-ups. This is based on a MET value of 8. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of pull-ups?
The MET (Metabolic Equivalent of Task) value for pull-ups is 8. This means pull-ups burns 8 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is pull-ups good for weight loss?
Yes, pull-ups is an effective exercise for weight loss. With a MET value of 8, it burns a significant number of calories per session. A 160-lb person burns about 581 calories per hour. Combined with a balanced diet, regular pull-ups can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during pull-ups?
Body weight significantly impacts calorie burn during pull-ups. A 120-lb person burns about 218 calories in 30 minutes, while a 250-lb person burns approximately 454 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does pull-ups work?
Pull-Ups primarily works the Latissimus Dorsi, Biceps, Forearms, Core, Rhomboids, and Trapezius. The high intensity of this exercise also provides significant cardiovascular conditioning.